負重VS滑輪的運動在很大程度上有利於滑輪,我有病嗎?


1

為什麼我對使用"自由重物"(啞鈴,槓鈴,帶自由重物的機器)如此困難,而對"滑輪"和"帶滑輪的機器"類型的進步卻如此容易呢?

示例:

  1. 深蹲或腿部推桿並不能使我真正進步,但使用臀部和腿部牽引輔助機器可以使我得到進步

  2. 在胸部按壓時,我無法使用槓鈴或啞鈴來進步,但是使用不帶滑輪的非收斂坐姿機器可以使我取得很好的進步

  3. 做啞鈴運動(或帶有自由重量的機器)使我無法進步。我很確定,如果我使用一些皮帶輪或帶皮帶輪的機器,我將會進步...

為什麼?我是唯一已知的案例嗎?我生病了嗎?

2

In my opinion, this is pretty normal. Barbell, dumbbell, and machine workouts/weights are not all equal.

Comparing weight for weight, the easiest level of workout is (1) the machine, (2) the barbell, then (3) the dumbbell. Certain workouts you might swap (2) and (3) but I'm going to focus on the bench press. Here's my reasoning for why:

  1. Stabilizer Muscles: when doing a barbell press or dumbbell press your body is using more than just the pectorals. A range of "stabilizer muscles" are involved in order to keep balance and proper movement.
  2. Direction of Movement: On the topic of movement, in the chest press machine the range of motion is limited. There is no drift: all your effort is directed directly to the pulleys in order to pull up that stack of plates. In a barbell bench press, your stabilizer muscles are required to keep the bar from drifting forward or backwards. In a dumbbell bench press, you also have to keep the dumbbells from moving left to right!
  3. Mechanical Advantage: 100 lb on a chest press machine is not necessarily 100 lb. You've mentioned pulleys, so the first thing to look for is if you have any double pulleys. If you do, the weight is actually half of what you're reading. If you've selected 100 lb but there's a double pulley, it's only 50 lb and your increments are all half weight as well.
  4. Safety: one thing I think a lot of people forget is that there is an inherent safety with respect to a pulley machine. You can try a harder weight, fail easier, reset quickly, and it is extremely hard to hurt yourself. Compared to a barbell bench press where loading up a challenging weight can cause injury, I find that some individuals are afraid of pushing themselves.

In summary, I think it is completely normal that you're making more progress on weight machines. For reference, at my own gym, I can max out the chest press machine (~300 lb), my barbell bench press max is 230 lb, my dumbbell bench press max is 160 lb.